Dietary supplements: Health benefits versus health risks |10 November 2023

One thing that was evident throughout the Covid-19 pandemic is how popular dietary supplements became. They were either marketed as a way to reduce your risk of infection or to help improve your symptoms. The real question we should be asking however is: “does dietary supplements actually live up to the hype?”

Unfortunately, the answer is not a simple yes or no. There are so many things to consider that the final response depends on: the ingredients in the supplement – whether there is only one or many; the dosage, the form it is in and what it is being used for. Other things to consider include whether there is enough evidence of its proclaimed benefits and whether it poses any health risks.

It can be hard to know which dietary supplement is right for you amid the myriad of information out there – be it on the internet, social media, or from friends or family. Although there are many supplements that may be beneficial to your health, the evidence about their benefits varies.

Before making a decision therefore, it’s important to get all the required information about its use and dosage and any possible toxicity or side effects that may arise from consuming the supplement. In the end you should be able to determine if the supplement will be useful or harmful to your health.

What is a dietary supplement?

A dietary supplement is a product intended to add to or supplement your diet by giving you additional nutrients that you may otherwise lack or require more of as a way of enhancing your health. Examples of supplements include vitamins, minerals, amino acids, fatty acids and herbs. Supplements can come in the form of pills, powders, gels, tablets or liquid.

Health benefits of supplements

One of the reasons why supplements are so popular is because sometimes they actually do work! Aside from having a healthy diet, specific dietary supplements have been proven to have specific health benefits. This is especially true for specific nutrients were deficiencies exist or where there is an increased risk of deficiency such as in certain life stages like pregnancy or certain age groups like early childhood and elderly.

For instance, there is evidence that folic acid taken throughout the first trimester of pregnancy can reduce the risk of neural tube defects in the new born. Vitamin D supplement has also been found to help strengthen bones especially in those prone to deficiency of this important nutrient. Despite the popularity of vitamin C in immune health, other nutrients like zinc, selenium and vitamin D have also been linked to improved immune functions. The list goes on, but there is no doubt that there are situations whereby dietary supplements are important and do provide health benefits.

Despite its many health benefits it is important to note that there is still no evidence which supports claims that supplements will make you live longer, will somehow slow cognitive decline and slow down ageing or lower your chances of disease, such as heart disease, cancer or diabetes. It is in fact illegal for any dietary supplements to claim that it can prevent, diagnose or treat a disease or health condition.

In general, you do not need a prescription in order to buy a dietary supplement. However, it is advisable to discuss with a health professional prior to ensure that the supplement is safe and will be appropriate for you to use based on your health situation. As the saying goes, ‘you can get too much of a good thing’ so be mindful that more doesn’t always mean better.

Harmful effects of supplements

Most of the time multivitamins taken in the amount recommended on the packaging is unlikely to pose any harm. However, you must also consider the type and amount of different nutrients present and its effects in your body as well as what other ingredients are present in the dietary supplement.

Certain vitamins like B-complex (think thiamine, niacin, B12 and so on) and vitamin C dissolve in water, so any excess beyond what the body needs is easily removed by the kidneys in our urine. Other vitamins like vitamin A however does not dissolve in water so mega doses can potentially be harmful to the liver or to an unborn child in pregnant women.

One other aspect to consider is possible adverse interactions between the supplement with other medications you are taking. A good example of that is vitamin K which naturally promotes blood clotting and therefore if consumed in excess reduces the effectiveness of blood thinner medications like warfarin. St. John Worts is another type of supplement which has been found to reduce the effectiveness of certain medications like antidepressants and contraceptive pills.

Some dietary supplements have also been found to pose increased health risks for individuals with existing health conditions such as certain forms of cancer or liver disease. Conversely other supplements such as beta-carotene and vitamin A may increase the risk of lung cancer in people who smoke.

Many dietary supplements should also be taken with caution as they have never been tested on certain population groups like pregnant women, babies or young children. Therefore, their effects are unknown. Some supplements may also contain other ingredients not listed on their label that may actually be harmful.

A diversified diet always prevails  

We take supplements for many reasons but the most common ones are to try and optimise our health or reduce the risk of certain diseases. As the word ‘supplement’ suggests, it is an addition or complement to what a person is already consuming.

Therefore, food should always remain as the main way to meet your nutritional needs. This can be achieved by having a diversified diet comprising of whole or minimally processed plant and animal-based sources as illustrated in the Seychelles Food Guide.

It doesn’t matter what reason led you to taking a dietary supplement. The bottom line is that they can never be a replacement for a healthy, nutrient-dense and varied diet. It is important therefore that a person does not use a supplement as a complete replacement for real food. Food is so much more than just nutrients as they are also rich in other bioactive compounds that you just will not get from a pill made in a factory.

As always it’s all about the balance. We should use supplements when we really need them. And that’s of course when food alone just isn’t enough and we need that extra nutritional boost to optimise our health outcome!

Thank you for joining us this week on our Eat for Our Health page. Look us up on Social Media - Eat for our Health Seychelles on Facebook.

Please get in touch by emailing eat4ourhealth@gmail.com and let us know how you’re doing with these ideas, or better still, let us know how we can help you.

Yours in health

The E4OH Team